Getting the Most Out of Your Workouts

Posted on August 13th, 2014 at 7:00am — by FitnessGlo

Ask a Trainer

This week’s Ask a Trainer questions is : I try and workout for an hour everyday, but I sit at a desk all day long. Will my hour workouts help offset my time being sedentary or should I try to incorporate movement all day long?

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The Squat Variation That Creates Toned Legs

Posted on August 12th, 2014 at 7:00am — by FitnessGlo

Our very own Amy Dixon goes retro by taking an old fashioned greeting, the curtsey, and turning it into a thigh burning workout. This simple workout requires no equipment and will hit your entire lower body! Do 3 sets of 12 – 15 reps on each leg.

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Benefits of High-Intensity Interval Training (HIIT)

Posted on August 11th, 2014 at 7:00am — by FitnessGlo

High Intensity Interval Training (HIIT) it is a type of cardiovascular training that combines intervals of MAXIMUM effort followed by a complete recovery. These shorter, intense workouts provide improved athletic capacity and condition, improved glucose metabolism and improved fat burning. While these classes mix up the timing variations they will ALWAYS take you to your max.

Ready? Set? Let’s GLO!

Benefits of High Intensity Interval Training
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Links We Love

Posted on August 10th, 2014 at 7:00am — by FitnessGlo

Links We LoveEach week on Facebook and Twitter, we share links to news and blog posts and articles that inspire us all to find the motivation to start with a program, stick with a program, love ourselves more, take better care of ourselves and find ways to feel better through movement.

It isn’t always easy. So we’re always on the lookout for good reads that you can turn throughout your day to find inspiration and a community of like-minded people who are experiencing the same challenges you are facing.

Here are a few links we loved this week:

  • The Secret to Loving Exercise: “That’s right. Stop believing exercise means “no pain, no gain”, uses up lots of time, is exhausting, or will bore you to tears. Those exercise myths keep way too many people on the couch. The truth: Small amounts of easy, enjoyable activity are best for revving up your energy level and boosting your mood. In fact, by slashing stress and increasing levels of the feel-good brain chemical serotonin, one workout (strolling around the block) can help you feel great for a whopping 12 hours!”
  • Marathon Training: 5 Tips for Surviving Your Long Runs: “Sometimes, getting out the door for your long run can be really challenging, especially when you’re tired from a long week. Devoting a big chunk of your weekends to long-distance runs is a substantial sacrifice and it’s easy to feel overwhelmed by all the miles you need to cover. So, how do you get through your long runs when you’re already tired and running more than ever? The following five tips will help you learn to enjoy your long runs so you that you can race happily when it’s time to run your marathon!”
  • How 5 Minutes a Day Can Improve Your Health and Increase Your Lifespan: “A recent New York Times article focusing on the movement research of Dr. James Levine reported that walking around the office for two minutes three times an hour was more beneficial in reversing the devastating health effects of a sedentary lifestyle than spending an hour at the gym after work. Getting up to get a glass of water twice an hour gets you most of this benefit, with hydration benefits to boot.”
  • 35 Lessons on Body Image, Well-being and Life:Today is my 32nd birthday. Every year, for my b-day, I’ve been republishing a version of the below post. It’s become sort of a tradition around here. In it, I share what I’ve learned about body image, well-being and life in my years on this earth thus far. Why 35? Extra lessons for good measure and good luck!”
  • The Tiny Tweak That Makes Fitness Fun, Effective, and Easy to Stick With Forever: “So, let’s start approaching fitness like we approach yoga. Let’s take our time to learn the basics before moving on to the hard stuff. Let’s aim to be constantly improving and taking on new challenges, and pushing our limits. Let’s celebrate our victories in the gym, not just on the scale, and let’s do it for the simple reward of using our bodies for something challenging and wonderful.”

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Workout of the Week: No Muscle Left Untrained

Posted on August 8th, 2014 at 7:00am — by FitnessGlo

Using tubing, body weight and one set of hand weights this head to toe strength training workout leaves no muscle untrained.

Take this class with Jeffrey: http://bit.ly/1owOxAv

Workout of the Week

 

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Fitness & Body Maintenance Tips

Posted on August 6th, 2014 at 7:00am — by FitnessGlo

Ask a Trainer

This week’s Ask a Trainer question is: After someone has reached their fitness goals, how should their workout or nutrition plan be altered if they no longer wish to lose weight or build additional muscle?

  • Amy Dixon: Staying active and eating healthy are the most important ways to help you maintain a healthy lifestyle.  Remember to continue to include both cardiovascular and resistance exercises in your workout program for maximum results and to keep your metabolism high. Consistency is key. Continue to eat a diet that’s lower in calories than what you ate prior to reaching your fitness goal. Eat a diet that emphasizes fruits, vegetables, whole grains and low-fat dairy products. Avoid saturated and trans fats and foods with added sugar. Stay on your toes by setting new goals. Achieving both short-term and long-term goals will help you keep you motivated and your confidence high.
  • Michelle Dozois: At this phase, you have to be really careful you don’t scale back your fitness plan too far. I’ve seen many people who, after working so hard on an intensive program, fall back into self-destructive habits: skipping workouts, making unhealthy nutritional choices, and what I think is the worst thing of all — beating themselves up for falling off the fitness wagon. The best way to avoid this route is to outline your goals with either a trainer or a friend who’s been training with you. You still need to do some strength training 2x a week to keep the muscle you have which ultimately keeps your metabolism humming. A few days of cardio and or HIIT training will help burn extra calories and some sort of flexibility work is key to help stay injury free. From a nutrition stand point, if you were maintaining a calorie defect for weight loss and you are at your goal weight, now you can increase your calorie intake a little but be warned you can only eat what your body burns or you will gain weight.  For most people your maintenance portions are a mere 500 calories more a day.
  • Patricia Friberg: Maintenance is a crucial part of reaching your fitness goals and it can often propose it’s own challenges. It is a good time to redefine your goals so that you are working toward something specific, for instance, signing up for a race or trying a new type of exercise. It is also important to continue to monitor your caloric intake along with your exercise expenditure. Treat the maintenance phase with same importance as when you were working toward your primary fitness goals.Ask a Fitness Trainer
  • Denise Klatte: The human body is an efficient and dynamic organism, which responds to the stresses imposed upon it, including the addition or absence of exercise and proper nutrition. It is important to remember that the body will change in body composition, aesthetics and efficiency depending on how one exercises (type of exercises performed, frequency of exercise, amount of resistance used, etc.) and what nutrients (or non-nutrients) are consumed. With that in mind, once you have reached your fitness goals, continue to eat a healthy diet, which provides the proper amount of nutrients and calories, to sustain your energy demands. Your workouts should vary, but most importantly, include the types/styles of exercise that you love.  Do include a combination of strength, cardio and flexibility training into your weekly routines, to maintain your muscle mass, cardiovascular fitness and range of motion.
  • Petra Kolber: For me working out or moving is for life not just fitness. I think when we look at exercise as just a tool to lose weight we miss the all the incredible benefits that movement can bring. If you can reframe your workouts as a way to gain more energy, more vitality, reduce depression, increase creativity and improve your learning skills – any movement is great. Focus on what types of exercise make you feel good (not just looks good) and incorporate more of those into your week. Mix it up, take it outdoors and try something new. Exercise for your heart and health versus your waistline. That will help keep you moving for life and have you involved in workouts that you love and look forward to.
  • Jeffrey Scott: You have to remember it was that nutrition and workout plan that GOT YOU THERE! You may have a little wiggle room but my suggestion is stay with what worked for you. Enjoy a day off of working out, a day to eat what you want but stay on the workout wagon.

There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at hello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

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The Combo Move For Superwoman Arms

Posted on August 5th, 2014 at 7:00am — by FitnessGlo

When it comes to fitness routines, the back and the triceps are two of the most important, yet overlooked, muscle groups. FitnessGlo instructor Amy Dixon takes care of both with a killer combo workout that will give you a strong core and superwoman arms at the same time! Do 3 sets of 12-15 reps and as you do more of these you will start to notice that you will gain strength very quickly. It’s a great exercise to add to your fitness routine.

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Links We Love

Posted on August 3rd, 2014 at 7:00am — by FitnessGlo

Links We LoveEach week on Facebook and Twitter, we share links to news and blog posts and articles that inspire us all to find the motivation to start with a program, stick with a program, love ourselves more, take better care of ourselves and find ways to feel better through movement.

It isn’t always easy. So we’re always on the lookout for good reads that you can turn throughout your day to find inspiration and a community of like-minded people who are experiencing the same challenges you are facing.

Here are a few links we loved this week:

  • Exercise Can Change How you See the World: “The students in the study who walked or jogged were more likely to say the figure was walking away from them than were the students who stood still on the treadmill. This finding suggests their “facing-the-viewer” bias was reduced, and they felt less threatened.”
  • 10 Ways to Fit Exercise into Your Busy Day: “While most people know they should exercise, you may not know where to start or how to fit it into a busy schedule. The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommend that healthy adults get at least 150 minutes of moderate-intensity aerobic activity spread out over five days a week, or 20 minutes of vigorous-intensity aerobic activity on each of three days a week.”
  • Make Time for Your Own Wellbeing: “Deadlines loom, new projects pop up and you’re putting off that lunchtime workout… again. Your day fills up with rides to practice, errands and family obligations and you’re driving everywhere except to the gym… again. With all those To Dos crowding your list you couldn’t possibly make time for your own wellbeing, right? Wrong.”
  • Exercise as Good for Brain as Body: “Our brains benefit from exercise just as much as the muscles in our bodies do. It was once believed that loss of brain function was a normal part of the aging process, but it is now believed that exercise enhances the growth and survival of new neurons in the hippocampus — the region of the brain essential for long-term memory, learning and emotions.”
  • Best Exercises for Cyclists: “Yes, even an 8-year-old can ride a bike. And while that’s the case, as you get older and become more advanced, going out for longer rides at a time and logging miles in the double and possibly even triple digits, it’s important for your body to be strong. Cycling itself is the best way to get better at the sport, but there’s a lot you can do off the bike as well.”

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Workout of the Week: Quick & Consistent Burn

Posted on August 1st, 2014 at 7:00am — by FitnessGlo

Get some arm work in as your tighten your tummy and strengthen your legs. This is a short workout with a quick and consistent burn toning the body with every rep. Props Needed: Bands. Props Suggested: A yoga mat.

Take this class with Patricia: http://bit.ly/1j4yKrf

Workout of the Week

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Exercise Recovery & Losing Muscle

Posted on July 30th, 2014 at 7:00am — by FitnessGlo

Overtraining

This week’s Ask a Trainer is: How many weeks can I go without exercising before I start to lose muscle and endurance?

  • Ilyse Baker: This all depends on your age, exercise program, and fitness level. They play a significant role in how long it takes you to detrain. It varies from 2-6 weeks in most cases.
  • Amy Dixon: You may be surprised to learn it takes more than a week to lose muscle and endurance. Muscles are resilient and it takes time for them to react to a smaller workload and atrophy. A break from exercise that lasts a week or even two can actually provide needed rest for the body.  In fact, many athletes regularly schedule a week off every 8-12 weeks. Your body needs to repair and get adequate recovery time so don’t be afraid to take a break if you are feeling tired and sore.Ask a Fitness Trainer
  • Michelle Dozois: This all depends on how fit you are to begin with. If you’re a 7 day-a-week gym rat, then taking a break might be a good idea! You will probably maintain most of your muscle mass even if you skip a week here and there. But if you hit the gym three times a week or less, it will also take less time for you to lose muscle. Sometimes we have to take a break. Life can get in the way! But be sure NOT to hit the gym at full speed if you’ve been away for a few weeks. That’s a surefire way to injure yourself. Take a week or two to build your endurance and ALWAYS stay in-tune with your body’s messages to minimize the risk of injury.
  • Denise Klatte: Our bodies respond to exercise…and non-exercise. Changes in muscle mass and endurance will decrease gradually over time without training demands.  Depending on your current level of endurance and amount of muscle mass, you may notice changes in your physical body and your body’s response to activity, within a week or two. If you are unable to perform your normal routine (health reasons, surgery, vacation, work schedules, etc.) try to incorporate small amounts of exercise into your day in order to maintain your health. This may include walking vs taking a bus/subway/taxi, climbing stairs vs elevator/escalator, performing 5-10 pushups, planks, squats, abdominal crunches throughout the day, jogging in place, and standing more than sitting.
  • Jeffrey Scott: This is different for everyone and should only be the case if you get sick or injured. Even then you may find other things you can do (less strenuous activities like walking and stretching) that would still be beneficial and not aggravate the reason why you needed to stop.

There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us athello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

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